Pan Fried Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pan Fried contains 220 calories, 19g protein, 4g carbs, and 15g fat per one fillet (150g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220 kcal | 11% |
| Protein | 19.0g | 38% |
| Carbohydrates | 4.0g | 1% |
| Total Fat | 15.0g | 19% |
| Fiber | 2.2g | 8% |
| Sugar | 3.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 350.0mg | 15% |
| Calcium | 80.0mg | 6% |
| Iron | 450.0mg | 2500% |
| Magnesium | 1.2mg | 0% |
| Zinc | 300.0mg | 2727% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.30mcg | 0% |
| Vitamin B6 | 3.0mg | 176% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 5.0mg | 33% |
| Vitamin K | 1.5mcg | 1% |
| Phosphorus | 25.0mg | 2% |
Is Pan Fried Good for You?
Pan Fried provides 220 calories per one fillet (150g) with 19g protein, 4g carbohydrates, and 15g fat. It is a source of saturated fat (12% dv), cholesterol (18% dv), sodium (15% dv).
Mild white fish fillet pan-seared and finished with a rich, nutty almond butter sauce
Key Health Benefits of Pan Fried
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2500% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2727% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 19g protein per serving to support satiety and muscle maintenance.
How to Track Pan Fried Nutrition with Gram
Use Gram to log pan fried and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pan fried?
Pan Fried contains 220 calories per one fillet (150g).
How much protein is in pan fried?
Pan Fried provides 19g of protein per one fillet (150g).
How many carbs are in pan fried?
Pan Fried has 4g of carbohydrates per one fillet (150g).
Is pan fried good for tracking nutrition?
Yes. Pan Fried can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pan fried in a meal plan?
Use Pan Fried as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pan fried and thousands of other foods with the Gram app.